2/9/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg Deadlift – 4×6 (each leg – challenging)
2) Barbell Bench Press – 5×2 (pause) @ 80%+, 1×8-12 @ 70%
3) Tibialis Raises – 4×12 (same as last wk)
4) DB Seal Rows – 5×8 (heavier than last week)
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
For Time
50/40 Cal Ski
50 Box Jump Overs 24/20″
50/40 Cal Ski

WOD Notes: Goal is 8-10 minutes. You don’t have to stand up on the box jump overs. This is meant to be short & fast!

Assistance
a) GHD Sit-ups – 5×20 (weighted)
b) Banded TKE – 3×30 each leg

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